fatshadow

Why Are We Getting Bigger and Bigger?

Obesity was a sporadic and uncommon problem in the past – so what is so different now?

  • Portion Sizes: Doubled and often tripled in the last 30 years.
  • Activity Levels Down: Walking was something everyone did every day. Now we have to allocate time to walk or go into an artificial environment (a gym) to simply do what humans were designed to do….move.
  • Meal Times: What once was a social landmark in the day and looked forward to by family members is fast becoming a thing of the past. Eating in front of the TV without social interaction to break up the eating process encourages people to eat too much. The Waitplate System addresses this problem.
  • Human Intervention of Food: Instinctively our bodies crave nutritious natural foods with minimal or no human intervention in terms of processing. A home cooked meal of salad, steamed veg and a piece of fresh fish is pretty well the perfect meal.
  • New Physiologically Unrecognisable “Foods”: Since the Agricultural Revolution man has constantly aspired to process foods to the extent that it is cheap to make, has long shelf life and will not perish. Some foods like trans-fats, margarines and high fructose corn syrup are processed to such an extent that the body’s systems do not even recognise them as food.
  • Over Complication and Conflicting Information: We are so bombarded by conflicting nutritional information that many of us have simply tuned out due to the confusion of trying to digest it all.
protein

Protein – The Not-So-Skinny Truths

When it comes to weight loss, carbohydrates have always been seen as the thing to avoid. But did you know protein can be just as damaging to the bathroom scales?

Protein is one of those sneaky weight-gainers that many of us are not aware of. In fact, many fad diets will promote the fact that you can eat as much protein as you like, if you’re carbohydrate consumption is kept to a minimum.

The truth is that most sources of natural protein are  high in kilojoules or saturated fats. If you are depending on those ‘healthy’ protein bars from the health food shop you are also adding alcohol sugars (sorbital, mannitol, etc) to the mix which can often cause bloating and gas for sensitive stomachs.

Never fear, there is a way you can get the protein your body needs if you just follow these few rules:

  • Protein should be approximately 30% of your total kilojoule intake which equates to 80-100g (half a chicken breast) of protein per day for the average female.
  • Protein slows down digestion and releases insulin which is the hormone that regulates fat metabolism, so make sure you incorporate a bit of protein into your breakfast for the best start to the day.
  • Avoid high protein snacks as these are produced for the gym junkies who are using up large amounts of energy and wanting to keep some of their muscle weight on. The protein bars are usually covered in chocolate to help with the flavor which is high in saturated fats.
  • If choosing a protein powder, avoid anything with ‘ide’ or ‘ade’ in the ingredients list. You want to look for the most natural options where there are vitamins and minerals listed.
  • Use your Waitplate Portion Control Plate and your Waitplate Protein Templates to keep your protein portion sizes in check. The Protein Templates have separate designs for male and female catering for the variance of protein required for Him and Her. They can be used over any solid form of protein (fish, steak, chicken, etc) and will assist you in conditioning your eating habits to the correct portion size.
dinner-is-served

Keep Your Meals Simple & Tasty

Sounds a bit obvious but take the pressure off yourself always trying to be inventive and “master cheffy” with meals. Instead try cooking simple food, as close to nature as possible (no processed foods) prepared and eaten with gratitude. Here are just a few examples of healthy simple meals that everyone will love.

• Steamed fish with lemon and herbs, sweet potato mash with a little butter, salt and pepper and a large leafy green salad.


• A small pan seared steak (if you are a carnivore) with couscous and lightly cooked tomatoes, onions and capsicum (in a little olive oil and garlic)


• A poached free range egg on lightly buttered sourdough toast. Serve with a few slices of tomato, avocado or spinach. (yum!)


• Wholegrain or gluten free pasta with a homemade tomato sauce, a few olives and a little feta sprinkled on top.


• A simple and delicious dessert of chia pudding. Soak 3 tablespoons of chia seeds in one cup of lo-fat coconut milk with a little honey to sweeten. Stir mixture and put in the fridge so the chia seeds get plumpy and delicious. Serve a few hours later with mixed berries and mint pieces.

Bon Appetite!